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  6. Cotija cheese vs. Whey

Cotija cheese vs. Whey — In-Depth Nutrition Comparison

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Differences between cotija cheese and whey

  • Whey contains less phosphorus, vitamin B12, calcium, zinc, selenium, copper, and vitamin B2 than cotija cheese.
  • Cotija cheese's daily need coverage for phosphorus is 98% higher.
  • Whey contains 76 times less saturated fat than cotija cheese. Cotija cheese contains 17.5g of saturated fat, while whey contains 0.23g.

The food types used in this comparison are Cheese, mexican, queso cotija and Whey, sweet, fluid.

Infographic

Cotija cheese vs Whey infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 240% 11% 0% 79% 106% 312% 183% 0% 97%
Whey
Whey
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +1602.1%
Contains more CopperCopper +5850%
Contains more ZincZinc +2876.9%
Contains more PhosphorusPhosphorus +1484.8%
Contains more SeleniumSelenium +831.6%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +∞%
Contains less SodiumSodium -96.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Whey
Whey
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +7533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.6%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +707.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Whey DV% diff.
Phosphorus 729mg 46mg 98%
Vitamin B12 2.26µg 0.28µg 83%
Saturated fat 17.5g 0.23g 79%
Calcium 800mg 47mg 75%
Sodium 1400mg 54mg 59%
Fats 30g 0.36g 46%
Protein 20g 0.85g 38%
Zinc 3.87mg 0.13mg 34%
Cholesterol 100mg 2mg 33%
Selenium 17.7µg 1.9µg 29%
Copper 0.238mg 0.004mg 26%
Vitamin B2 0.486mg 0.158mg 25%
Vitamin A 229µg 3µg 25%
Monounsaturated fat 8.333g 0.1g 21%
Calories 366kcal 27kcal 17%
Vitamin B5 0.383mg 8%
Polyunsaturated fat 1.187g 0.011g 8%
Magnesium 38mg 8mg 7%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Folate 10µg 1µg 2%
Vitamin E 0.25mg 0mg 2%
Vitamin K 1.9µg 0µg 2%
Potassium 125mg 161mg 1%
Vitamin B1 0.029mg 0.036mg 1%
Vitamin B6 0.049mg 0.031mg 1%
Iron 0mg 0.06mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.97g 5.14g N/A
Carbs 3.97g 5.14g 0%
Sugar 0g 5.14g N/A
Manganese 0.001mg 0%
Vitamin B3 0.114mg 0.074mg 0%
Choline 15.4mg 16mg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2252.9%
Contains more FatsFats +8233.3%
Contains more OtherOther +1415.1%
Contains more CarbsCarbs +29.5%
Contains more WaterWater +145.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 17.5 g
Monounsaturated fat: Mono. Fat 8.333 g
Polyunsaturated fat: Poly. Fat 1.187 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +8233%
Contains more Poly. FatPolyunsaturated fat +10690.9%
Contains less Sat. FatSaturated fat -98.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.